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bootcamp 1/7

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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800 m repeats (Time)

4×800 m repeats

work with a partner and rest while your partner runs

10 min AMRAP: (AMRAP – Rounds and Reps)

7 burpees

10 KB swings (1/1.5)

13 SDLHP w/KB

WOD 1/6

Rising CrossFit Ballantyne – CrossFit WOD

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Push Press

6×3

try to increase weight each set

21-15-9-6-3 (Time)

T2B

burpee box jumps

air squats (x2)

Saturday Partner Workout 1/5

Rising CrossFit Ballantyne – CrossFit WOD

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Partner workout for total time: (Time)

800 m run (together)

100 wall balls (work/rest)

800 m run with med ball (one ball, share the work)

100 KB swings (1/1.5)

800 m run (together)

100 push-ups

Workout 1/4

Rising CrossFit Ballantyne – CrossFit WOD

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deadlift

4×3

3×2

record heaviest double

5 RFT: (Time)

10 front squats (75/105)(95/135)

25 KB swings (1/1.5)

15 push-ups

bootcamp 1/4

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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For total time: (Time)

10-9-8

burpee broad jump (long way) over blue mat

KB goblet squats (1/1.5)

Run 400 m after round of 8s

7-6-5

burpee broad jump

goblet squats

Run 600 m after round of 5s

4-3-2-1

burpee broad ju p

goblet squats

Run 800 m after rounds of 1s

front squats

6×3

increase weight each set

WOD 12/3

Rising CrossFit Ballantyne – CrossFit WOD

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back squats

5×3

try to increase weight each set

15 min AMRAP: Partner Work-Out (AMRAP – Rounds and Reps)

(everything is work/rest)

3-6-9-12-15-18…etc

clean and jerk (55/75)(75/105)

DU (x3)

SDLHP

ab mat situps

bootcamp 1/3

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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14 min EMOM: (AMRAP – Rounds and Reps)

odd minutes: 20 wall balls

even minutes: 10 burpees

3 RFt: (Time)

30 thrusters (35/45)

400 m run

20 OHS

bootcamp 1/2

Rising CrossFit Ballantyne – Rising Fitness Bootcamp

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8 rounds: (Time)

250 row

rest your row time (or your partner’s row time if necessary)

4 RFT: (Time)

20 KB goblet squats

15 deck squats

400 m run

Intro to Fitness 1/2

Rising CrossFit Ballantyne – Intro to Fitness

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Back Squat

Every 2 minutes complete 7 back squats for 12 minutes

Metcon (Time)

4 Rounds:

200m run

10 burpees

15 KBS

20 Abmat sit-ups

WOD 1/2

Rising CrossFit Ballantyne – CrossFit WOD

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thrusters

5×3

then 3×1

5 RFT: (Time)

12 pull-ups (CTB for Rx+)

10 power cleans (75/105)(95/135)

8 bar facing burpees

cash out: 100 ab mat situps

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